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Training Log: Bob-F

In the last 7 days:

activity # timemileskm+m
  Running4 2:49:18 14.9(11:22) 23.98(7:04) 87
  Walking5 2:16:21 6.42(21:15) 10.32(13:12) 29
  Crosstraining2 2:03:21 2.34(52:38) 3.77(32:42) 8
  Total9 7:09:00 23.66(18:08) 38.08(11:16) 124
  [1-5]9 6:57:09
«
2:33
0:00
ThFrSaSuMoTuWe

Tuesday Nov 21 #

7 AM

Walking 25:13 [1] 1.99 km (12:39 / km) +17m 12:08 / km
shoes: NB Vazee Rush

11 AM

Running 30:01 intensity: (13 @0) + (41 @1) + (11:02 @2) + (18:05 @3) 2.7 mi (11:07 / mi)
ahr:124 max:132 shoes: NB Vazee Rush

Crosstraining 46:25 [3] 1.18 km (39:28 / km) +4m 38:52 / km

raking / yard work
4 PM

Walking (treadmill) 30:00 intensity: (23 @0) + (29:37 @1) 2.19 km (13:40 / km)
ahr:96 max:102 shoes: NB Vazee Rush

2° incline

Monday Nov 20 #

6 AM

Walking 11:05 [1] 0.62 km (17:58 / km) +12m 16:20 / km

9 AM

Crosstraining 1:16:56 intensity: (10:41 @0) + (1:06:15 @1) 2.6 km (29:38 / km) +4m 29:24 / km
ahr:89 max:106

mowing / yard work

Running (treadmill) 35:01 intensity: (1 @0) + (37 @1) + (7:57 @2) + (26:26 @3) 4.83 km (7:15 / km)
ahr:126 max:132 shoes: NB Vazee Rush

4 PM

Walking (treadmill) 30:01 intensity: (29:58 @1) + (3 @2) 2.3 km (13:03 / km)
ahr:102 max:108

2° incline

Sunday Nov 19 #

Note

Starting week 4 of a 24-week training/diet plan
sw 84.2 kg, cw 82.0 kg, gw 74 kg
WeekRunning kmTotal km
340.0840.44
237.4241.13
125.9947.28


Very sore this morning. I had planned on Orienteering this morning, but I am going to skip that.

The training plan calls for Week 4 to be a recovery week. I will go with that.
3 PM

Walking (treadmill) 40:02 intensity: (27 @0) + (39:35 @1) 3.22 km (12:26 / km)
ahr:89 max:96 shoes: NB Vazee Rush

2° incline

Saturday Nov 18 #

8 AM

Running 1:14:15 intensity: (1 @0) + (10 @1) + (5 @2) + (4:13 @3) + (53:40 @4) + (16:06 @5) 10.46 km (7:06 / km) +87m 6:49 / km
ahr:153 max:191

Cochran Mill Trail Race - knees held up ok. However, my right hip is not happy with me.

Update: I was 33 out of 68. I was about 9 min behind 1st place in my age group.

Thursday Nov 16 #

11 AM

Running (treadmill) 30:01 intensity: (5 @0) + (36 @1) + (6:55 @2) + (22:25 @3) 4.34 km (6:54 / km)
ahr:126 max:134 shoes: NB Vazee Rush

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